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Dumbbell One arm Revers Wrist Curl

Dumbbell One arm Revers Wrist Curl

The Dumbbell One-Arm Reverse Wrist Curl is a fantastic exercise that targets the muscles in your forearm, specifically the extensor muscles. This exercise helps to build strength and stability in your wrists and forearms, which can greatly improve your overall grip strength and enhance your performance in various exercises or sports that require wrist and forearm strength. When performing the Dumbbell One-Arm Reverse Wrist Curl, you'll hold a dumbbell with an overhand grip, with your forearm resting on a bench or your thigh for support. By contracting your extensor muscles, you'll be able to flex your wrist upwards against the resistance provided by the dumbbell. This exercise primarily works the muscles on the top side of your forearm. Incorporating the Dumbbell One-Arm Reverse Wrist Curl into your workout routine can have several benefits. It can help prevent wrist injuries and improve your ability to perform pushing and pulling movements more effectively. Additionally, strong forearm muscles are crucial for various sports and physical activities such as rock climbing, tennis, golf, and weightlifting. To ensure a safe and effective workout, it's important to use proper form and start with an appropriate weight that challenges you without compromising your technique. Remember to always warm up before starting your exercise routine and perform a few light sets to prepare your muscles for the workload. Gradually increase the weight as you become more comfortable and experienced with the exercise. Keep in mind that the Dumbbell One-Arm Reverse Wrist Curl is just one exercise among countless options available to target your forearms and wrists. It's always beneficial to have a well-rounded workout routine that focuses on different muscle groups and includes both strength training and cardiovascular exercises. Make sure to consult with a fitness professional to create a personalized plan that suits your specific goals and abilities.


  • Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
  • Rest your forearm on a bench or a flat surface with your palm facing down and allowing the dumbbell to hang off the edge.
  • Slowly curl your wrist upward, keeping your forearm stable and only moving your hand.
  • Pause for a moment at the top of the movement, squeezing your forearm muscles.
  • Gradually lower the dumbbell back to the starting position, allowing your wrist to curl back fully.
  • Repeat for the desired number of repetitions.
  • Switch to the other hand and repeat the exercise.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the wrist muscles effectively.
  • Start with a light dumbbell and gradually increase the weight as you get stronger.
  • Increase the intensity by performing the exercise on an incline bench.
  • Focus on the negative (eccentric) phase of the movement for better results.
  • Engage your core and keep your body stabilized during the exercise.
  • Perform the exercise in a controlled manner, avoiding any jerking or swinging motions.
  • Make sure to warm up your wrists and forearms before starting this exercise to prevent injury.
  • Remember to breathe deeply and exhale on the exertion phase of the movement.
  • Listen to your body and adjust the weight and repetitions according to your fitness level.
  • Allow adequate rest and recovery between sets to maximize muscle growth and prevent overtraining.

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